The Benefits of Strength Training

Strength training was long considered an activity performed for vanity purposes.  However, thanks to people like Jack LaLanne and Arthur Jones, it is well-known that improved physical appearance is just one of the many benefits of strength training.  Here's my complete list of what you are getting or could get as a result of an effective strength training program:

• Decreases blood pressure in pre hypertensive or hypertensive individuals.
• Reduces or ceases muscle tension in the neck and shoulder muscles.
• Prevents the break down of muscle tissue when losing weight.
• Halts or reverses age-related muscle loss, especially in type II muscle fibers.
• May help prevent age-related weight gain.
• Can slow down, halt, or reverse the loss of bone density.
• Enhances flexibility.
• Improves insulin sensitivity.
• Decreases blood glucose and triglyceride levels.
• Upregulates mitochondrial function, energy production, and may reduce oxidative stress.
• Increases muscle mass and strength.
• Improves functional capacity.
• Improves oxygen delivery to muscle tissues (similar to the Bohr Effect) when performed in a high intensity manner, according to Dr. Doug McGuff (Body by Science, page 26).
• Improves running economy.
• Increases rate of digestion.
• Increases basal metabolic rate.
• Reduces joint pain experienced by arthritis.
• Decreases pain and frequency of medical treatment for those with lower back pain.
• May be safer than aerobic training for those who have suffered a heart attack.
• May increase ability to sleep (this is just from anecdotal evidence, but many clients have claimed over the years that they have slept better when strength training regularly).
• Aids in the recovery from breast and prostate cancer (see here and here).
• Improves athletic performance.

Feel free to leave a comment if you have anything to add.